How can I start doing yoga at home to reduce my weight? Is it possible?
Yoga for weight loss
Everyone knows the undoubted benefits of the system of exercises called yoga. And one more advantage is that with the help of yoga classes you can lose weight, return the body to its former harmony and mobility.
The use of yoga for weight loss has been known for a long time, and many today resort to this method, because its effect on the body is multifaceted.
What can yoga do for weight loss?
Excess weight, as a rule, is the result of several factors. And yoga will help to cope immediately with three of them.
- First , it helps to get the physical load, without which it is impossible to burn calories.
- Secondly , as a result of lessons, metabolism is accelerated.
- Thirdly , yoga allows you to find useful eating habits.
Due to what increases the metabolism of those who do yoga? The complex includes special exercises, which are called shatkarmy. They refer to the purification, and allow the supply of the maximum amount of oxygen in the body. Having learned to breathe properly in training, a person does this further in everyday life.
During the yoga classes all muscle groups are involved. For example, the gluteal muscles are made more resilient after a few months of training – and this is a group of muscles that is difficult enough to be affected.
For each trainee, an individual set of exercises is usually developed, depending on the existing problems of the figure.
As for weight, then, doing regularly, you can achieve its reduction. Although this effect can be expressed not so clearly, since simultaneously with the “withdrawal” of fat, muscle mass is formed. However, there is no need to worry about what the scales show, because the changes that occur with the figure will be quite impressive.
From problem areas fat is removed, muscles become embossed, joint mobility, flexibility and dexterity are improved. At the same time, if you give up most of the strength exercises and increase the amount of stretching exercises , muscle mass growth can be slowed down.
An integral part of doing yoga for weight loss is to observe the right diet.
It’s amazing that usually this does not require anyone engaged in any conscious effort: they simply do not want more food that is considered harmful. It’s hard to believe, but, in most cases, it really is.
How to choose your version of yoga for weight loss?
Yoga, of course, was created not as exercise for weight loss, but as a system of physical exercises that help maintain body health and good shape. At the same time, the motor activity, which is accompanied by lessons, inevitably leads to the loss of extra pounds.
In the arsenal of yoga today there is a huge number of exercises. Which of them to choose, so that the process of losing weight was more effective?
On this account, you can give a few tips:
- If you want to get into good shape as quickly as possible, training should be tough enough.
- If there are health problems, it is necessary to limit oneself to easier and more sparing exercises.
- Including in weight training, you can not only lose weight, but also build muscle. This should be taken into account for those women who certainly want to look slim.
- Using stretching exercises, you can not worry about increasing muscle mass.
- After training, no pain should appear, with the exception of the shaking , which is removed by the hot bath. The appearance of pain indicates an incorrect exercise.
Program of yoga exercises for weight loss
The usual session of yoga always begins with 5 – 10 minutes of warm-up exercises, followed by several sitting poses.
According to experts, such asanas such as Bharadvajasana or twists in the pose of the Sage and Ardha Matsiendrasan or the half pose of the King of Pisces help to stimulate digestion and purify such important internal organs as the liver and kidneys. A well-functioning intestinal tract is of considerable importance, both for successful weight reduction and for maintaining the general state of human health.
Performing standing poses requires balance and strength, and helps you build strong body muscles.
Such asanas, like the chair posture, the Eagle, the Tree, the Warrior, the Crescent and the Triangle, can be safely incorporated into your weight loss program. The position of the Chair helps to strengthen the hips, calves and spine. The Pose of the Warrior is designed to stretch the muscles of the shoulder, upper back and abdomen. Crescent and Triangle postures allow you to work on the muscles of the legs and spine, and also improve digestion.
The following positions are used to stimulate the abdominal and thyroid organs, and also to relieve tension and pain in the back.
Your program must necessarily include a stand on the shoulders and a Plow posture, each of which must be held for one minute with a little rest between them.
In addition, it is worth balancing their influence with positions with a soft curve of the back, for example, the poses of Pisces or Bridge.
The following asanas are performed in both a sitting and standing position and include: Adho Mukha Shvanasana or the Pose of the Dog looking downward, Uttanasana or leaning forward from the standing position, Upavistha Konasana or leaning forward from the sitting position with widely spaced legs and Prazarita Padottanasana or leaning forward standing position with wide divorced legs.
These poses have a number of advantages, including by stretching the hamstring, calves and thighs, strengthening the muscles of the legs, improving digestion and relieving stress and stress.
Pose of relaxation
Each session of yoga for weight loss should end with 5 – 10 minutes of relaxation.
Meditation and relaxation poses help relieve tension and stress, which certainly contributes to rapid weight loss. To such it is necessary to carry a pose of Shavasan or a pose of relaxation and Balasan or the Pose of the Child.
It is also recommended to spend up to 30 minutes daily in a meditation session to calm the mind and relax your whole body.
Basic positions of yoga for weight loss
Pose of the Mountain or Tadasana
You can practice the pose of the Mountain between performing other poses or use it separately to improve posture.
In many varieties of yoga programs, you need to repeatedly perform the pose of the mountain before each transition to the next asana. While holding the position, focus on your basic muscles of the trunk, breathing is carried out through the nose.
Tilt forward from the standing position or Uttanasana
This position is one of the basic postures of yoga. It calms the mind and body, stretches the muscles of the thigh.
Stand up straight, legs slightly apart, arms relaxed. Inhale and slowly lean forward. If your hips are tense, you can bend your knees slightly.
Fall down as deep as possible, touching the floor with your hands and clasping your shins with them. Remain in this position for 30 seconds, and then slowly rise.
Pose of Cobra or Bhujangasana
The Cobra posture helps to strengthen the spine and buttocks, and stretch the shoulders.
Begin the execution of the asana from the position of lying on the floor face down. Then, lift and rest your forearms of both hands on the floor surface, the elbows close to the chest. Inhale and slowly straighten your arms, lifting the upper part of the trunk as high as possible. Hold in this position for 30 seconds. Exhale and return to the starting position.
Cobra posture is contraindicated during pregnancy or various back injuries.
Pose of the Dog looking down, or Adho Mukha Shvanasana
The next posture well stretches the muscles of the hips and calves, and also perfectly strengthens your hands.
In addition, it can alleviate the symptoms of menopause.
Begin the dog posture from the position on all fours, hands and feet are located on the width of the shoulders. Exhale and slowly straighten your legs, lifting your buttocks up. Hold the position for 1 to 3 minutes, and then return to the starting position.
Pose of Warrior I or Virabhadrasana I
The Warrior position helps stretch the flexor muscles of the hip, and also reduces back pain.
Stand straight and lunge forward with your right foot for a distance of about 100 cm. Bend the right leg in the knee until a right angle is formed and raise both hands above your head. Hold the pose for up to 5 cycles of breathing, and then repeat it with the other leg.
Triangle or Utthita Trikonasana
Place your feet 90 to 120 cm apart. Then unfold your left leg, about 90 degrees, outward, and right 45 degrees inside. Place your hands on the sides with your hands down.
Exhale, turn your head to the left, and begin to bend to your left leg until your body is parallel to the floor surface. Touch with the left hand of the foot, while the right hand looks up vertically. Turn your head and look over the entire length of your right hand, breathing evenly for several cycles. Slowly go back to the starting position and repeat on the right side.
Tree Pose or Vrikshasana
The following position maintains the balance of the body and strengthens your legs. The pose of the Tree is performed from the standing position, the feet are located close to each other, and the palms are closed in the prayer position at the chest level.
Transfer the weight of the body to the right leg and, keeping the balance of the body, press the left foot to the right shin. Then raise your hands above your head, like the crown of a tree, and perform 10 cycles of breathing, then repeat the exercise on the other leg. Over time, when the sense of balance is more confident, you can lift the foot higher and higher, up to the inner surface of the thigh.
Half Pose of King Pisces or Ardha Matsiendrasan
Half the pose of the King of Pisces helps to lengthen, and also strengthen many muscles along the spine. The beginning of this posture in a sitting position with crossed legs. Place your right foot on the outside of your left foot, placing the foot on the floor as close to the pelvis as possible.
Then press the left elbow against the outer surface of the right hip, and place your right hand on the floor behind you. Turn your head to the right to see as far back as possible, while using your left hand to increase your body’s turn in the lower back. At the time of the greatest muscle strain, perform several cycles of breathing, return to the starting position and repeat the exercise on the other side.
Headstand or Salamba Shirshasana
The following exercise well deepens the rhythm of breathing and opens the energy of the spine, chest and diaphragm, strengthens the abdominal muscles, slows the heart rate and lowers blood pressure.
For security reasons, stand on the head near the wall or in the corner of the room.
Pose of relaxation or Shavasana
By completing the next asana, each yoga lesson ends. To do this, lie down on the floor, feet at a comfortable distance from each other, hands on each side of the body, palms up. Close your eyes and relax.
Focus on your breathing, trying to lengthen the duration of inspiration and exhalation. Remain in this position for 20 minutes.